10 home remedies for menopausal hot flushes

Menopause is a natural stage in a woman’s life that marks the definitive cessation of her menstrual period and is associated with a series of hormonal changes in the body. One of the most common and annoying symptoms of menopause is hot flushes, which can cause sudden feelings of intense heat, reddening of the skin, and excessive sweating. Fortunately, there are several home remedies that can help relieve these symptoms naturally and effectively.

What are menopausal hot flushes?

Hot flushes are one of the most common symptoms of menopause. They are characterised by a sudden feeling of intense heat that may be accompanied by skin flushing, sweating, and heart palpitations.

Hot flushes are thought to result from changes in hormone levels during menopause, particularly in estrogen levels. During menopause, the ovaries produce less estrogen, affecting the body’s temperature regulation system. This can cause the body to perceive temperature changes as more extreme than they are, triggering hot flashes.

In addition to hormonal changes, other factors such as stress, anxiety, eating certain foods or drinks (such as alcohol or spicy foods), smoking and being overweight can trigger or worsen hot flushes in some women.

Home remedies for menopausal hot flushes

Fortunately, many foods can help alleviate these annoying hot flushes. Each has properties that, when introduced into the diet, will help women cope better with this stage of their lives. Let’s look at ten proven, research-backed home remedies to combat menopausal hot flushes:

Linseed

Flaxseeds are rich in phytoestrogens, plant compounds that can act similarly to estrogen in the body. Consuming flaxseeds regularly can help balance hormone levels and reduce menopausal symptoms, including hot flushes.

Col

Cabbage contains phytoestrogens and other plant compounds that can help regulate hormone levels and relieve menopausal symptoms. It is also rich in fibre, which can help keep blood sugar levels stable and prevent hot spikes.

Peas

Peas also contain phytoestrogens and are a good source of vegetable protein. Eating peas regularly can help balance hormone levels and reduce hot flushes.

Alfalfa

Alfalfa is rich in phytoestrogens and other nutrients that can help relieve menopausal symptoms, including hot flushes. It can be consumed as fresh sprouts in salads or as a dietary supplement.

Liquorice

Liquorice contains compounds believed to have estrogen-like properties. However, caution should be exercised with excessive consumption of liquorice, as it may raise blood pressure in some people and have other side effects. It is recommended that a doctor be consulted before using liquorice as a remedy for menopausal hot flushes.

Sage tea

Sage is known for its properties to reduce sweating and hot flushes. Preparing and consuming sage tea regularly can help alleviate menopausal symptoms.

Soy

Soy is rich in phytoestrogens called isoflavones, which can help balance hormone levels and reduce hot flushes. Consuming soya-based foods, such as tofu, soya milk or edamame, can be beneficial.

Oats

Oats are rich in compounds that can help regulate blood sugar levels and prevent hot spikes associated with hot flushes. Regular consumption of oats can help reduce the frequency and intensity of hot flushes.

Yoghurt

Yoghurt is a good source of calcium and probiotics, which can help maintain hormonal balance and improve overall health during menopause. These may also reduce hot flushes.

Ginger

Ginger has anti-inflammatory properties and can help improve blood circulation, which can reduce the frequency and intensity of hot flushes.

Practical tips to relieve hot flushes

In addition to including these foods in the diet, women who suffer from hot flushes can follow certain daily living tips to alleviate the discomfort they cause:

1. Wear several layers of clothing: Dressing in several layers of light clothing allows you to easily adapt to temperature changes and allows you to remove a layer when you experience a hot flush.
2. Carry a portable fan: A portable fan can be useful to cool you down quickly during a hot flush. You can take it with you to use at home, at work or while you are out and about.
3. Avoid spicy foods, alcohol and caffeine: These foods and drinks can trigger hot flushes in some people. Try to limit their consumption or avoid them altogether if you notice that they make your symptoms worse.
4. Stop smoking: Smoking can increase the frequency and intensity of hot flushes in some women. Quitting smoking can help reduce menopausal symptoms, including hot flushes.
5. Manage your weight: Maintaining a healthy weight can help reduce hot flushes. Excess weight can increase the frequency and intensity of hot flushes, so try to maintain a healthy lifestyle that includes a balanced diet and regular exercise.
6. Practice relaxation techniques: Stress and anxiety can trigger hot flushes in some women. Relaxing techniques such as deep breathing, meditation, yoga or tai chi can help reduce stress and relieve menopausal symptoms.
7. Sleep in a cool environment: Keeping your bedroom cool and well-ventilated can help reduce night-time hot flashes. You can use a fan or air conditioner or open a window to improve air circulation.
8. Use breathable bedding: Choose sheets and bedding made of breathable materials such as cotton or linen. These materials help regulate body temperature and can reduce the sensation of heat during the night.
9. Exercise regularly: Regular exercise can help reduce menopausal symptoms, including hot flushes. Try to get at least 30 minutes of moderate physical activity most days of the week.
10. Drink cold water: Stay hydrated by drinking cold water or sugar-free drinks throughout the day. This can help keep you cool and reduce the frequency of hot flushes.

By incorporating these lifestyle tips into your daily routine, you may experience a reduction in the frequency and intensity of hot flushes during menopause. If symptoms persist or are severe, don’t hesitate to ask your doctor for additional guidance and treatment.

Finding relief from menopausal hot flushes

Hot flushes can be a nuisance during menopause, but with the right home remedies, it is possible to find relief and improve quality of life. From flaxseed to oatmeal, there are a variety of natural options available to help balance hormone levels and reduce the symptoms of hot flushes. However, it is important to remember that everybody is unique, and what works for one person may not work for another. If you experience severe or persistent symptoms, consult a healthcare professional for additional guidance and treatment.